The leading cause of impaired vision and blindness among older adults is age-related eye diseases, encompassing age-related macular degeneration (AMD), cataracts, glaucoma, and diabetic retinopathy. Certain nutrients play a crucial role in supporting eye health, with eye diseases believed to be partially linked to oxidative stress and damage. This has sparked interest in exploring the potential benefits of antioxidants and other nutrients as supplements for maintaining eye health and preventing age-related eye diseases.
Let’s delve into the essential nutrients, including vitamins and minerals, crucial for maintaining eye health and offer recommendations for those who may find supplements beneficial. Risk factors for age-related macular degeneration (AMD) include factors such as age, sunlight exposure, smoking, and insufficient nutrient intake. As AMD is partly attributed to oxidative stress, some theories propose that antioxidants may mitigate cellular damage in the retina, the layer of tissue at the back of the eye. Studies have indicated that higher dietary intakes of beta-carotene, vitamins C and E, and zinc are associated with a 35% reduced risk of AMD in older individuals. However, subsequent research suggests that antioxidant nutrients and supplements may not be effective for the primary prevention of AMD.
Some evidence supports the utilization of supplements to decelerate the progression of age-related macular degeneration (AMD), with much of this data derived from the United States-based Age-Related Eye Disease Study (AREDS). This extensive randomized clinical trial has produced multiple publications presenting data endorsing nutrient supplementation under specific circumstances.
The study protocols involved an antioxidant preparation encompassing various nutrients. The original AREDS formulation included:
- 15 milligrams (mg) of beta-carotene
- 180 mg of vitamin E
- 500 mg of vitamin C
- 80 mg of zinc
- 2 mg of copper
The subsequent AREDS study incorporated 10 mg of lutein and 2 mg of zeaxanthin or omega-3 fatty acids, while eliminating beta-carotene. In both studies, participants with moderate AMD in one or both eyes were observed to be less prone to advancing to advanced AMD.
Omega-3s
Omega-3 fatty acids, categorized as polyunsaturated fats, consist of common types such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
Dietary sources abundant in omega-3 fatty acids include:
- Fish (such as salmon and herring)
- Seeds (like flaxseed and chia seeds)
- Nuts
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Zinc
Zinc is a vital mineral present in various foods and supplements.
Dietary sources rich in zinc include:
- Oysters and crab
- Fortified cereals
- Beef
- Pork
- Turkey
Vitamin E Vitamin E, a fat-soluble vitamin, is present in certain foods, added to some foods, and available in supplement form. Although vitamin E exists in various forms, alpha-tocopherol is the sole variant recognized to fulfill human requirements.
With antioxidant properties, vitamin E also plays a role in immune function. Notable sources of vitamin E encompass:
- Nuts (such as almonds and peanuts)
- Seeds (particularly sunflower seeds)
- Oils derived from sunflower and safflower
- Peanut butter
Vitamin C Vitamin C is a water-soluble vitamin renowned for its antioxidant properties. It is an indispensable nutrient that the body cannot produce independently; it must be obtained through dietary sources or supplements.
Rich sources of vitamin C include:
- Bell peppers
- Oranges
- Orange juice
- Kiwi
- Broccoli
- Strawberries
Beta-Carotene
Beta-carotene serves as a precursor to vitamin A and is among the provitamin A carotenoids derived from plant sources. In the body, beta-carotene undergoes conversion to vitamin A.
Dietary sources rich in beta-carotene include:
- Sweet potatoes
- Spinach
- Pumpkin
- Carrots
- Cantaloupe
- Red peppers
